Raspberries — Nutrients, Health Benefits, And Shopping Tips

Raspberries photo

Listonic Team

September 6, 2024

Raspberries are a nutrient-dense fruit, high in fiber and vitamins. Learn how to choose the ripest raspberries, explore their health benefits, and find tips on storing them properly to avoid spoilage.

Raspberries nutrients

Check the detailed nutritional values of raspberries, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

Nutrition facts

Amount per 100 g

Calories

🔥 52 kcal

Nutrients per: 100 g% Daily Value*
Carbs12 g4.36%
Fiber7 g25%
Sugars4 g8%
Glycemic Index32 -
Protein1 g2%
Sodium1 mg0.04%
Total Fat1 1.28%

*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Among other things, here's what makes raspberries stand out:

7 g

🥔 Good Fiber Content

32

🟢 Low Glycemic Index

Raspberries facts & tips

🛒
Choose raspberries that are firm, plump, and deep in color.
😋
Raspberries belong to the rose family and are rich in vitamins, fiber, and antioxidants.
📦
Keep fresh raspberries in the refrigerator, unwashed, in their original or a loosely covered container. Consume within 2-3 days. Rinse them just before serving. For extended storage, consider freezing them for up to 10-12 months.

Health benefits

Learn how raspberries, packed with vitamins and antioxidants, can be a delicious fruit that enhances heart health and contributes to a balanced diet.
  • High in fiber, promoting digestive health, regular bowel movements, and a healthy gut microbiome.
  • Rich in antioxidants such as Vitamin C, quercetin, and ellagic acid, which help protect the body from free radicals and reduce inflammation.
  • Contains essential vitamins and minerals such as Vitamin C, Vitamin K, and manganese, which support overall health and well-being.
  • Low in calories, making them a nutritious option for weight management and overall health.
  • Supports heart health by helping to lower blood pressure and cholesterol levels.

Health risks

Be aware of the possible issues linked to raspberries.
  • Potential for digestive discomfort such as bloating, gas, or diarrhea when consumed in large quantities due to their high fiber content.
  • Risk of allergic reactions in some individuals, particularly those allergic to other berries, causing symptoms like itching, swelling, or difficulty breathing.
  • Potential for pesticide residue on conventionally grown raspberries, which can pose health risks if not properly washed or sourced from organic suppliers.
  • Perishability as raspberries spoil quickly, consuming them past their prime can lead to foodborne illness.
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How to choose raspberries

Raspberries should be deep red without any signs of bruising or mold. They should hold their shape well but yield slightly under gentle pressure. The berries should look vibrant and be free from any mold growth.

Avoid raspberries that are mushy or have a dull color, as these are signs they are overripe or have been stored too long. Berries with any signs of mold or that are leaking juice should also be avoided, as they are likely spoiled.

How to choose raspberries

How to store raspberries

Raspberries should be kept in the refrigerator, ideally in their original packaging. Ensure they remain dry and consume them within 2-3 days to enjoy their best quality. Rinse them just before consumption to avoid adding extra moisture.

Moisture can lead to rapid molding of raspberries. Refrain from washing them before storing, as they are sensitive and can soak up water easily. Always handle raspberries with care and arrange them in a single layer to avoid squishing.

✅ Extra Tip

To extend the shelf life of raspberries, consider storing them in a shallow container lined with paper towels to absorb excess moisture and prevent mold.

How long do they last?

Raspberries can last for 2-3 days in the refrigerator. For longer storage, raspberries can be frozen for up to 10-12 months.

What to do with leftovers?

Leftover raspberries can be used in a variety of sweet and tangy dishes. Add them to salads, yogurt, or oatmeal for a burst of flavor and color, or blend them into smoothies with other fruits and yogurt for a refreshing drink. Raspberries are also great when used as a topping for desserts like cakes, tarts, or ice cream.

Use raspberries in a fruit salad with other berries and a drizzle of honey, or mix them into a cocktail or mocktail for a fruity twist. If you have a lot of raspberries, consider making a batch of raspberry jam or preserves to enjoy later, or using them in baked goods like muffins, scones, or pies. Raspberries can also be blended into a sauce or coulis to drizzle over pancakes, waffles, or cheesecake. For a quick snack, enjoy raspberries on their own, or pair them with chocolate or cheese for a simple and elegant treat.

👨‍⚕️️ Medical disclaimer

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

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How raspberries support specific health conditions

Raspberries are a nutrient-dense fruit rich in fiber, promoting digestive health and supporting regular bowel movements. They are also high in vitamin C, supporting immune health and skin health by boosting collagen production. Raspberries contain antioxidants, such as anthocyanins, which promote heart health by reducing inflammation. Their low-calorie profile makes them an excellent choice for weight management while providing hydration and sweetness to meals.

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